THE 1,500-Calorie-a-Day Cookbook (4 page)

4 mini whole-wheat bagels, halved and lightly toasted

• Combine the turkey ham, cheese spread, and dill in a medium bowl, and stir until well blended. Spoon equal amounts of the ham mixture on each bagel half.
  

Calories 190; total fat 4g (saturated fat 1.5g); protein 13g; carbohydrates 28g; fiber 4g; cholesterol 30mg; sodium 810mg; vitamin A 2%; vitamin C 0%; calcium 8%; iron 10%

Excellent source of fiber and vitamin C

Good source of vitamin A, calcium, and iron

SERVE WITH

3 cups orange juice

Calories 80; total fat 0.5g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 0g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 130%; calcium 2%; iron 2%

3 cups cubed honeydew mixed with 1
cups fresh blueberries

Calories 70; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 19g; fiber 2g; cholesterol 0mg; sodium 25mg; vitamin A 2%; vitamin C 45%; calcium 2%; iron 2%

with Fresh Oranges, Wheat Bagels, and Herbed Cream Cheese

8 bacon slices, chopped

2 cups (6 ounces) small broccoli florets

cup water

¼ teaspoon salt

1½ cups egg substitute with vegetables and herbs

2 medium plum tomatoes, sliced thin (1 cup)

2 medium green onions, chopped fine (¼ cup)

• Place a medium nonstick skillet over medium-high heat until hot. Add the bacon and cook until crisp, stirring frequently. Drain on paper towels and set aside.
  
• Dry the skillet with a paper towel; add the broccoli and water. Bring to a boil over medium-high heat; reduce heat, cover, and simmer 1½ minutes or until tender crisp. Drain well.
  
• Place the skillet over medium-low heat and coat with cooking spray. Return the broccoli to the skillet in an even layer, sprinkle with
  teaspoon of the salt, and carefully pour the egg substitute evenly over all. Arrange the tomato slices evenly on top, cover, and cook 10 minutes or until the eggs are almost set. Remove from heat, sprinkle with the remaining
  teaspoon salt, and top with the bacon and onion. Place on a plate and cut into wedges.
  

Calories 160; total fat 1.5g (saturated fat 0.5g); protein 7g; carbohydrates 31g; fiber 5g; cholesterol 0mg; sodium 300mg; vitamin A 0%; vitamin C 0%; calcium 2%; iron 10%

Excellent source of fiber, vitamins A and C, and iron

Good source of calcium

SERVE WITH

4 medium oranges

Calories 60; total fat 0g (saturated fat 0g); protein 1g; carbohydrates 15g; fiber 3g; cholesterol 0mg; sodium 0mg; vitamin A 6%; vitamin C 120%; calcium 6%; iron 0%

2 whole-wheat bagels, halved and toasted, topped with 4 teaspoons light herb and garlic cream cheese, such as Boursin

Calories 120; total fat 5g (saturated fat 2g); protein 14g; carbohydrates 5g; fiber 1g; cholesterol 10mg; sodium 590mg; vitamin A 35%; vitamin C 60%; calcium 6%; iron 10%

with Chilled Orange Juice and Banana Slices

4 soft soft corn tortillas

1 medium green bell pepper, chopped fine (1 cup)

2 cups egg substitute, plain or with peppers and onions

½ cup (2 ounces) finely shredded reduced-fat sharp cheddar cheese

½ cup fat-free sour cream

½ cup picante sauce

1 medium lime, quartered

• Heat the tortillas, one at a time, over a medium gas flame or directly on electric coils, turning every few seconds until hot and toasty, about 15 to 20 seconds. Wrap in foil to keep warm and absorb the smoky flavors.
  
• Heat a large nonstick skillet over medium heat, and coat the skillet with cooking spray. Add the bell pepper and coat with cooking spray; cook 3 minutes or until tender crisp, stirring frequently. Add the egg substitute and cook 1 to 2 minutes, lifting up the egg mixture to allow raw portions to cook to achieve a scrambled egg effect.
  
• Arrange a tortilla on each of four plates, spoon equal amounts of the egg mixture on top of the tortillas, sprinkle the cheese evenly over all of them, and spoon 2 tablespoons of the sour cream and picante sauce on top of each. Squeeze lime juice over all four servings.
  

Calories 210; total fat 4.5g (saturated fat 2.5g); protein 19g; carbohydrates 23g; fiber 3g; cholesterol 15mg; sodium 640mg; vitamin A 25%; vitamin C 50%; calcium 20%; iron 15%